Paneer vs tofu: Which is healthier?
Paneer and tofu, both similar-looking foods, are rich in different nutrients and are also helpful in prevention of diseases. In order to understand the different aspects of the making of the two, the raw materials range from curdled buffalo milk for paneer to soy milk for tofu.
Paneer vs Tofu Calcium Facts
Additionally, the paneer’s calcium content is very high. Paneer supplies 208mg of calcium in 100gm. It is popular today as it has a high calcium count that helps in building very strong teeth and bones. In contrast, tofu has about 130mg of calcium which is way less than paneer as one serving possesses 25% of daily calcium intake.
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Paneer vs Tofu Fat Content
Along with the protein level, paneer is also known to include a large amount of fat. If 100gm of paneer has about 20.8gm fat, then it’s a good lookout for health-conscious food lovers. In contrast, 100 grams of tofu has only 2.7 grams of fat. For this reason, you might want to choose tofu instead of niya. Tofu has a low fat content, hence helping a lot in losing weight as it is very healthy.
Paneer vs Tofu Iron Content
When it comes to the iron content of these two foods, the tofu is a clear winner. The iron content of the tofu is 5.4mg per 100gm while that of paneer is 0.1mg per 100gm. As a result, soy product is a significant source of iron for individuals who has low functioning of hemoglobin levels in the blood and can help in regulating ideal levels.
Paneer vs Tofu Protein Content
Vegetarians in particular should make paneer part of their diet given that this is one among the best protein sources. A 100 gm portion of this dairy product is the source of around 18.3 gm of protein. On the other hand, tofu, which contains 6.9 gm of protein only, slightly falls behind the protein-packed type of beans. If you are going to gain weight or you would like to do some muscle-building, then you can consider taking paneer as a protein source. It helps in muscle development as well as inhibit it from casual impact causing muscle damage.
Paneer vs Tofu Carbohydrate
Towards the carbohydrate, calcium and calorie content, the tofu and paneer differ in their figures. Nevertheless, milk is whey paneer contains comparatively small amounts of carbohydrates. The fact of the matter is, in one serving of Paneer only 1.2gm of carbohydrate is present which makes it an option for diabetics.Contrary to paneer that has carbohydrate content that is about half of that of tofu (0.6gm), tofu packs double the carbohydrate.
Paneer vs Tofu Calorie Facts
Both tofu and paneer have a different calorie content in which paneer has a higher calorie content than tofu. Comparatively, tofu has 62 calories of 100gm serve, while paneer gives 265. Thus, tofu is a better option than paneer. As it has a low-calorie feature, tofu is the mouth-watering food for those who want to lose weight. When it comes to which food option is healthier, the answer is based on certain factors. If you are planning to lose weight, you can also substitute soy products like tofu.
If you are planning to shed the extra kilos, then you may definitely opt for tofu instead.Although both nutrients are good for muscles, paneer however is the superior choice. If you are targeting muscles, however, paneer would be a superior alternative. This is because paneer is rich in calcium and protein.Considering the pros and cons, you can opt to incorporate just one of them or both in your meal. However, it is essential to use paneer in moderation.
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